HEALTHY LUNCH BOX FOR CHILDREN

Packing a healthy lunch for your child to take along to school, creche or kinder can be very tasking if you are not so organised. When packing your child's lunch box, the major factor that should determine the contents is quality, not quantity. It shouldn't just be filled up with junks or processed foods, rather let the space be occupied with the necessary food that your child needs for a healthy growth and development. The fact is your child is still at his developmental stage, hence her body requires enough nutrients, vitamins and minerals to stay healthy. Thus, when a healthy lunch box is mentioned what should come to mind is balanced diet.
A healthy lunch box should have the five basic food groups as it's contents, namely:
WHOLEGRAINS: your child needs energy to work and stay active in school, it keeps him full throughout the day. If energy is not supplied adequately, he feels tired, unmotivated and often irritable. Wholegrains are great source of energy, corn cereals, pasta, white bread, rice, yam, potatoes, etc. The bread can be used to make sandwich, in attractive shapes.
PROTEIN: Protein is responsible for the secretion of certain hormones that enhance brain performance. Your child's concentration level is aided with good protein intakes. Meat, chicken, turkey, eggs, fish, beans, legumes are all fine sources of protein.
FRUITS AND VEGETABLES: Fruits and vegetables are wonderful sources of many vitamins and minerals that your child needs to stay safe from infections, because they contain antioxidants.  The more portions of fruits and veg that he consumes, the more nutrients he benefits. Fruits such as apricot, orange, banana, pineapple, tangerine, strawberry, Pawpaw, mango, etc. Vegetables such as lettuce, spinach, cabbage, cucumber, greens, etc. Large fruits should be chopped into smaller pieces for easy consumption.
DAIRY: Your child needs dairy products to get the supply of calcium. Calcium helps him develop strong and healthy bones and teeth. It can be gotten from yoghurt, cheese, milk, etc. A small pack of natural yoghurt makes sense in his lunch box.
WATER: No other drinks hydrate as good as water. It is very essential because, it aids digestion of other food. It rejuvenates your child's body. A bottle filled with clean water should be included in that lunch box.  Your child will definitely loose some body fluid by sweating as a result of physical activities he engages in. When the body is dehydrated, fluid is needed. The best fluid ever is water.
HEALTY SNACK: He will surely need some snacks to keep him filled and satisfied in between. This does not mean you should fill up his lunch box with salty,  fatty and high-sugar snacks( chocolates, sweets, candies and cake). Do you know that he can snack on carrots, apple, and some other fruits? But since "snacks" can not be totally ruled out for kids; whole grains crackers, unsalted popcorn, hard boiled egg, etc are ideal.
Your child is as good and well as what he or she eats, pay serious attention to his or her feeding. Don't be too busy to take good care of your child; a healthy child begets a happy mum!